Dumbbell bulgarian box split squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius

How to do it

1. Stand a few feet, back first in front of a box, holding a dumbbell in each hand with your arms hanging by your sides. Place the top of one foot on the box behind you.
2. Lower your body by bending your front knee until your front thigh is parallel to the floor and your back knee is hovering just above the floor.
3. Push through your front heel to return to the starting position, keeping your back straight and core engaged.
4. Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.

Form tips

• Start with a lighter weight to master the technique before progressing to heavier weights.
• Keep your torso upright and avoid leaning forward or arching your back during the movement.
• Engage your core throughout the exercise to stabilize your body and support your lower back.